Ten Percent Happier with Dan Harris - Antidote to Fear | George Mumford Guided Meditation

Episode Date: June 19, 2020

You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/AntidoteToFear Where there is fear, there are seeds for compassion. Learn how to sit with fear, not lose yourself, and act with a clear mind in this guided meditation from George Mumford. About George Mumford: George is a world-renowned meditation teacher and the author of "The Mindful Athlete." He has worked with some of the best professional athletes in the world, including Phil Jackson, Michael Jordan, and Kobe Bryant during their championship runs. In the early nineties, George collaborated with Dr. Jon Kabat-Zinn to create the Inner City Stress Reduction Clinic, a free meditation program for lower-income, inner-city participants. In more recent times, George has worked as the meditation coach of the New York Knicks and consults with professional athletes around the world. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What does it even mean to live a good life? Is it about happiness, purpose, love, health, or wealth? What really matters in the pursuit of a life well lived? These are the questions award-winning author, founder, and interviewer Jonathan Fields asks his guests on the Top Ranked Good Life Project podcast. Every week, Jonathan sits down with world renowned thinkers and doers, people like Glenn and Doyle, Adam Grant,

Young Pueblo, Jonathan Height, and hundreds more. Start listening right now. Look for the Good Life Project on your favorite podcast app. Hey y'all, it's your girl, Kiki Palmer. I'm an actress, singer, and entrepreneur. On my new podcast, Baby This is Kiki Palmer. I'm asking friends, family, and experts the questions that are in my head. Like, it's only fans only bad.

Where did memes come from? And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music, or wherever you get your podcast. From ABC, this is the 10% happier podcast, I'm Dan Harris. Hey guys, it's Friday, So we're dropping a bonus meditation. This one is from the pureless George Mumford, who's a terrific person. This meditation is also available in the 10% happier app, along with a bunch of meditation, specifically designed to help everybody through this

fraught moment in history, specifically as it relates to race. George is a world-renowned meditation teacher. He's written a book called The Mindful Athlete, and he has worked with some of the best pro-athletes on the planet, including Michael Jordan and Lake Kobe Bryant. In this meditation, George talks about how to sit with fear, not lose yourself, and act with a clear mind. Here we go. George Mumford. Hi, this is George.

Welcome to this meditation session. When we get into this I, me, or mine, or it's all about me mode, that is usually coming from a place of self-centered fear. Once we recognize that, then we can realize, okay, it's fear. We're not seeing things clearly and we're seeing things in a way where we feel threatened. And so once we understand that, once we recognize, okay, this is just a mind state. It's like I got on a fear glasses where everything I see is going to give me a feeling of fear and it's interesting because I read in a book where they use acronym of fear as

false evidence appearing real. It's not the fear, it's the problem, it's the shutting down, it's the closing off of the heart and of the mind. And so what we need to do is just step back and to observe and go back to the basic fundamentals of, you know, why am I seeing things the way I'm seeing them? Is it one thing in here I can control, and usually that is yes. We cannot control the stimulus, but we can control the response. It's more about stepping back and not being identified with what's going on, but just saying,

even if something is a mistake or viewed as failure, it's not who I am, it's just an event. We can step back and say, okay, let's let it go and begin again. So as we begin this meditation, settling down, sitting, and a relaxed posture, just to tune into the body as a whole

and scanning down from the top of the head. and scanning down from the top of the head. Our temples spacing between the eyes the mouth, the tongue coming down the back of the head and filling the back of the neck. Coming down to the shoulders and underarms, the whole arms, upper arms, the lower arms, the sternum and the pelvic girdle, the genitals, the upper legs, the knees all the way down, lower legs, the feet, and the toes, the ankles, just feeling the whole body being relaxed and alert. As we breathe in, and as we breathe out we can feel the body as a whole. breathing. We're just selling back in this relaxed alert receptivity of allowing all the objects to

come and go. most vividly experienced to breath. There's no need to grasp or engage disallowing. Yn yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yio'r ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, y And as we're sitting and breathing and knowing it, if you happen to be distracted by something that is pulling your awareness away from the body and the breath, you can create space for it by just allowing it to be there, just tune into the body and see if there's a way of feeling the sensations of that thought or that sound that image. And after you've given it some attention and and you can just let that go, going back to the body as a whole, and just being with the body and the breath. Yn yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n'r ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, y Remembering the body, remembering the breath, and we're right there. Yn yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n dol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n dol, yw'n ddol, yw'mwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, yw'n gweithio'r ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ym General Resting and the allowing, sitting and breathing and knowing it. Yn gweithio'r ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, ymwch, y And when you're ready, just breathing in. And when you breathe out, letting go of the body, letting go of the breath, letting them dissolve in a background and gently and slowly opening your eyes and bringing your awareness into the room and thinking ourselves for taking this time. We have the seeds for both love and fear. And the question is, how do we relate to our experience in a way where we're feeding the love, the compassion, the community, sense of

community, a sense of being connected. And so that's where our intentions or our thinking has to be So that's where our intentions or our thinking has to be, thinking that it's conducive to wholesomeness, to feeling whole, feeling a part of. So any of those positive emotions, like happiness, love, compassion, loving kindness as an antidote to hatred, as well as fear. The compassion is conducive to understanding that as I experience my suffering, it enhances my ability to feel other people suffering without identifying with it, so that there's a movement of a heart towards the other. I give you an example, when the marathon bombing occurred, there were two explosions. When the explosion went off, people weren't running away from the explosion. They were running towards it.

That's the movement of the heart when we have compassion. You move towards it. You're not thinking about yourself. You're thinking about the other. And 9-11, the same thing happened. You had people reaching out. You had other countries reaching out when hurricane Katrina happened. You had people reaching out wanting to help. It was a movement. It was beyond

gender, race, political party is just that movement. So we're wide for compassion. We're wide for altruistic activity. This is the end of today's session. I hope you enjoyed it. Big thanks to George and we will be back on Monday with a fresh episode in the meantime. Everybody stay healthy and as sane as possible. Hey, hey, prime members. You can listen to 10% happier early and ad-free on Amazon Music. Download the Amazon Music app today. Or you can listen early and ad-free with Wondery Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey

at Wondery.com slash survey. Life is short and it's full of a lot of interesting questions. What is happiness really mean? How do I get the most out of my time here on Earth? And what really is the best cereal? These are the questions I seek to resolve on my weekly podcast, Life is is short with Justin Long. If you're looking for the answer to deep philosophical questions like what is the meaning of life, I can't really help you. But I do believe that we really enrich our experience here by learning from others. And that's why

in each episode I like to talk with actors, musicians, artists, scientists, and many more types of people about how they get the most out of life. We explore how they felt during the highs and sometimes more importantly, the lows of their careers. We discuss how they've been able to stay happy during some of the harder times. But if I'm being honest, it's mostly just fun chats between friends about the important stuff. Like if you had a sandwich named after you, what would be on it? Follow life is short wherever you get your podcasts. You can also listen to Add Free on the Amazon Music or Wondering App.